Comparing Nutrients in 1 pound Cooked Yam, Boiled, Drained, Or Baked VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Yam, Boiled, Drained, Or Baked	5%	1%	94%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Cooked Yam, Boiled, Drained, Or Baked	Winged Bean Leaves	Recommended Dietary Allowance
Energy	18% 526kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	5.14% 5g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	3.86% 1.23g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	49% 64g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	NA	38g per day for Men 19-50 years
Protein	12% 6.76g	47.4% 26.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Yam, Boiled, Drained, Or Baked	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	204% 1837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	315% 3.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.6% 1.03mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 72.6μg	18% 72.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	61% 55mg	227% 204mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Yam, Boiled, Drained, Or Baked	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	102% 1016mg	1000mg per day for Men 19-50 years
Copper	76.6% 0.69mg	230% 2.07mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	29.5% 2.36mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	270% 6.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.8% 222mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	89.4% 3039mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	52.8% 5.8mg	11mg per day for Men 19-50 years
Water	8.6% 318g	9.42% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Yam, Boiled, Drained, Or Baked VS Winged Bean Leaves per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Yam, Boiled, Drained, Or Baked versus 1 lb of Winged Bean Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Yam, Boiled, Drained, Or Baked vs Winged Bean Leaves:

• 1 pound of Cooked Yam, Boiled, Drained, Or Baked has 2.3 times more Vitamin B5 than Winged Bean Leaves.
• While 1 lb of Raw Winged Bean Leaves contains 67.5 times more Vitamin A, 8.8 times more Vitamin B1, 21.5 times more Vitamin B2, 6.3 times more Vitamin B3 and 3.7 times more Vitamin C than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked and Winged Bean Leaves provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Cooked Yam, Boiled, Drained, Or Baked have insufficient amounts of Vitamin A
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Yam, Boiled, Drained, Or Baked vs Winged Bean Leaves:

• 1 pound of Cooked Yam, Boiled, Drained, Or Baked has 2.3 times more Magnesium and 3.8 times more Potassium than Winged Bean Leaves.
• While 1 lb of Raw Winged Bean Leaves contains 16 times more Calcium, 3 times more Copper, 7.7 times more Iron, 3.7 times more Manganese, 1.3 times more Phosphorus and 6.4 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• 1 pound of Cooked Yam, Boiled, Drained, Or Baked lack sufficient amounts of Calcium and Zinc
• 1 pound of Winged Bean Leaves lack sufficient amounts of Magnesium
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Winged Bean Leaves lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Yam, Boiled, Drained, Or Baked has 1.6 times more Energy and 1.9 times more Carbohydrate than Winged Bean Leaves.
• While 1 lb of Raw Winged Bean Leaves contains 3.9 times more Protein than Cooked Yam, Boiled, Drained, Or Baked no Salt.
• Both Cooked Yam, Boiled, Drained, Or Baked no Salt as well as Raw Winged Bean Leaves provide inadequate amounts of Omega 3 and Omega 6 in one pound.